CrossFit
3 rounds:
:45 Side Plank Lt
:15 Rest
:45 Side Plank Rt
:15 Rest
:45 Forearm Plank
:15 Rest
AMRAP 7:00
7 Thruster 95/65
21 Double Under
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Competitor
No measure:
2k Row
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 1×3
Clean
70% 1×2
75% 1×2
80% 1×2
AMRAP 7:00
7 Thruster 95/65
21 Double Under
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 1×3
Clean
70% 1×2
75% 1×2
80% 2×2
Clean Pull
100% 4×3
Barbell Box Step-up 7-7-7
(7 each leg. alternating legs)
Seated Row 10-8-6-6
(make consistent increases)
“Ships at a distance have every man’s wish on board.”
~Zora Neale Hurston
